Whole Milk vs. Coconut Cream
Nutrition comparison of Whole Milk and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and coconut cream:
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Whole milk has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than coconut cream.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and whole milk has 82% less calories than coconut cream - coconut cream has 330 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Whole milk has a macronutrient ratio of 22:30:48 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Coconut Cream | |
|---|---|---|
| Protein | 22% | 4% |
| Carbohydrates | 30% | 8% |
| Fat | 48% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and whole milk contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than whole milk - coconut cream has 2.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Coconut cream has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream and whole milk contain similar amounts of protein - coconut cream has 3.6g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and whole milk has 94% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Coconut cream has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than whole milk - coconut cream has 2.8mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than coconut cream - whole milk has 46ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than coconut cream - whole milk has 51iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Whole milk and coconut cream contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Whole milk and coconut cream contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate. Both whole milk and coconut cream contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Whole Milk | Coconut Cream | |
|---|---|---|
| Thiamin | 0.046 MG | 0.03 MG |
| Riboflavin | 0.169 MG | ~ |
| Niacin | 0.089 MG | 0.89 MG |
| Pantothenic acid | 0.373 MG | 0.261 MG |
| Vitamin B6 | 0.036 MG | 0.047 MG |
| Folate | 5 UG | 23 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 927% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Coconut cream is a great source of iron and it has 75 times more iron than whole milk - coconut cream has 2.3mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 146% more potassium than whole milk - coconut cream has 325mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.12 G | 0.379 G |
| Total | 0.12 G | 0.379 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Whole Milk g
()
|
Daily Values (%) |
Coconut Cream g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut cream or whole milk contain more calories in 100 grams?Coconut cream is high in calories and whole milk has 80% less calories than coconut cream - coconut cream has 330 calories in 100g and whole milk has 61 calories.
Does coconut cream or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 930% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does coconut cream or whole milk contain more potassium?
Coconut cream is a rich source of potassium and it has 150% more potassium than whole milk - coconut cream has 325mg of potassium in 100 grams and whole milk has 132mg of potassium.